Take A Yoga Break!

Anytime, anywhere, a complete yoga session for 11 most-stressed body parts of a corporate executive

The traditional way of doing yoga might not interest the mood and time of today’s young executive, despite acknowledging the fact that yogic practices not only help in staying fit physically but bring an internal well-being too. Over the years, many researchers have proven the therapeutic benefits of yoga; just that the people need to realise the importance of adopting these practices as a way of life.

More or less, today’s young executives have similar pain areas and lifestyle diseases--including sprain in neck, wrists, shoulders, back, eyes, flu, bad posture headache, blood pressure and acidity. These issues start small, but are triggers for major ailments. Rolling down a mat for 60-90 minutes every day can be challenging, but as they say, where there is a will, there is a way. The practices underscored below can be initiated in a group, sitting on the desk, in the park, or even a conference room for anywhere between five and 20 minutes. Now learn how to do yoga in a modern era.

Alert Your Head And Ears:

Make a cup of your palms, and gently place one palm on the forehead and the other just below the crown of the head.  Close your eyes and gently tap with the two together. Pressure should be exerted as per individual comfort. Repeat 70-100 strokes. Release and pause for few seconds. Now, place the cup of palms on both ears and repeat the tapping for 70-100 strokes. Release and pause for five strokes of abdominal breathing.

Precaution: Anyone and everyone can do this exercise. However, people with ear infections should avoid the ear-tapping. Throughout the activity, the body has to be aligned with a straight spine.

Relax Your Eyes:

One of the most common pain areas, and most ignored areas that go through so much of radiation, strain and over-exposure. A simple exercise to recharge and relax the eyes is to place two fingers on the eyes and one finger below the eyes, and gently rub the eyes continuously from inwards to outwards. Continue this activity for 75-100 strokes. Release and relax.

Precaution: Anyone and everyone can do this exercise. However, people with eye infections should avoid this activity. Throughout the activity, the body has to be aligned with a straight spine.

Shrug a Shoulder:

Tense up the shoulders and arms with inhalation, pause for few seconds and relax with exhalation. Repeat this process for 5-6 times.

Another exercise for shoulders is shrugging them with synchronized abdominal breathing. Place the arms close to the sides of the body. With a slightly forced inhalation through the abdomen, shrug shoulders towards the ears and gently jerk them down with slightly forced exhale through the abdomen. Repeat this activity for 15-20 times. Release and relax.  

This exercise will ensure smooth movement of the shoulder joints. Due to a sedentary lifestyle, stress or diabetes, after a certain age, people are prone to frozen shoulders. This exercise has both preventive and curative properties against frozen shoulder.

Precaution: Anyone and everyone can do this exercise. Throughout the activity, the body has to be aligned with a straight spine.

Rotate Your Wrists:

Bring your arms in the front parallel to the floor, or keep them by the body side. Make a fist and do circular rotations. Rotate 6-8 times on the right side and repeat from the left side. Open your wrists and stretch your hands wide, with good distance between your fingers. Now, move your fingers up and down for 10-12 times. Release and relax.

Precaution: Anyone and everyone can do these exercise. Throughout the activity, the body has to be aligned with a straight spine.

Neck Rolls:

Neck pain is a very common complaint. Because of stress, bad posture, soft beds, or too many pillows, the muscles around the neck and shoulder go into a spasm. Yoga gives a lot of importance to neck exercises, because all major nerves and the spinal cord pass through the neck and control the whole body. Major blood vessels pass through the neck and supply blood to the brain, the most important organ of the body.  Thus, the neck is like a bridge between the brain and the body.

• Move the neck first towards your right and then left, and maintain a pleasurable stretch for a few seconds. Use your palm on the opposite cheek to stretch the neck beyond the shoulder.
• Next, move your neck from left to right shoulder looking downwards. Repeat for 3-4 times and then look upwards in the sky and repeat for 3-4 times. You will be making semi-circles in the air with coordinated slow eye movement.
• Lastly, the neck is rotated in a full circle, first from the left and then from the right. Repeat this for 2 times with either eyes open or closed depending upon individual's comfort.

Precaution: Anyone and Everyone can do these exercise. Throughout the activity, the body has to be aligned with a straight spine. People suffering from cervical spondylitis should not move their chin downwards. Instead, they should move it up and then return to normal position.

Leg Raises & Feet Flex:

Sitting L-shaped on the chair, place your feet on the floor. Gently lift your legs from the floor and raise them to a 45 degree angle. Slowly, bring them down. Keep your back firmly placed against the chair. Repeat this movement for 6-8 times and relax. Next, raise the right leg to a 45 degree angle and stretch your feet outwards with inhalation, pause for a few seconds. and flex inwards with exhalation. Repeat for 6-8 times. If your group is comfortable, then repeat this activity standing, while maintaining body balance on one leg.

Precaution: Anyone and everyone can do this activity. Throughout the activity, the body has to be aligned with a straight spine.

End the session:

With a positive thought or a hearty laugh. 

Religiously follow this complete session of yoga and make your life healthier and better. 

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